Tips For Helping Athletes Overcome Sports Anxiety

Youth sport advice tends to focus on improving athlete nutrition and training. But even in a “fun” league, sometimes the most harmful stressors aren’t in athlete’s bodies, but in their heads.

For many kids, sports provide their first taste of anxiety: the stress of being part of the starting six on championship day, worry about getting the serve in on game point.

Anyone who has played sports has probably experienced sport performance anxiety, sometimes called ‘choking,’ at one point or another. But with their brains and self-awareness still developing, sports can be particularly stressful on the minds of youth athletes. This also means it can be especially challenging for parents and coaches to try and soothe these nerves.

The most serious sport anxiety can also make kids lose interest in playing sports altogether. Thankfully, the growing field of sport psychology has given parents, coaches and athletes ways to understand and calm the pre-match jitters.

What Causes Sport Performance Anxiety

Mental stress on match day is typically rooted in at least one of several factors. Many of these have more to do with everything surrounding the game, before and after, than the actual game itself.

Having an audience (particularly one that is loving and supportive): Athletes can become overly self-aware of every decision and play they make when they’re on the athletic stage.

Fear of disappointing others: Even when a parent or coach is supportive, athletes may be anxious about disappointing them.

High expectations: Every athlete wants to do their best, but internal self-talk might create stress when they set expectations that anything less than a perfect play is failure.

Post-game analysis: Whether it is from a coach, parent, teammate or themselves, the post-game analysis weighs on an athlete’s mindset.

Recovering from an injury: After an athlete gets hurt, it can take a long time to restore their confidence.

How Young Players Can Cope

Sport anxiety’s kryptonite is preparation. Athletes should arrive early and go through the same warm-up routines they do in practice. During warm-ups, they should try and visualize themselves playing well while taking some deep, slow breaths. This will put their heads in a focused and relaxed place.

During the match, focusing on the next play, rather than the result, will help keep athletes in the moment. Another simple trick to stay relaxed, even in high-pressure moments, is to smile. If you go through the physical motions of having fun, the mind will follow!

What Coaches and Parents Can Do

Parents and coaches can help reduce sport performance anxiety with the language they use before, during and after matches. Be wary of only praising athletes when things go right – a good rule of thumb to avoid adding stress is to praise effort instead of the result. As a coach, it can help to avoid instruction that adds extra pressure to a match situation (e.g., “we have to score the next point!”).

Studies have shown that we stay out of our heads more when performing actions we might describe as “muscle memory.” At practice, having athletes do many repetitions of the movements they will be expected to do on match day (e.g., serving) is a good way to ensure they become second nature.

Coaches can also simulate match-type pressure in practice by playing music or recorded crowd noise, having parents stay to watch, or adding in other elements that will get athletes used to performing under stress. It’s important to make sure athletes are familiar with and confident in the strategies that are going to be used on match day.

Parents should be sure to keep specific post-game comments positive and remember that the time to make corrections is at the next practice, not immediately after a game in the car ride home.

About TrueSport
TrueSport®, a movement powered by the experience and values of the U.S. Anti-Doping Agency, champions the positive values and life lessons learned through youth sport. TrueSport® inspires athletes, coaches, parents, and administrators to change the culture of youth sport through active engagement and thoughtful curriculum based on cornerstone lessons of sportsmanship, character-building, and clean and healthy performance, by creating leaders across communities through sport.